Silencing Stress Through Therapeutic Sounds

Silencing Stress Through Therapeutic Sounds

Noise and Anxiety

It is no surprise to learn that loud noises startle humans, but what type of noise can lead to anxiety? Some studies suggest that general environmental noise, air traffic noise, road traffic noise and ambient neighborhood noise are associated with more severe anxiety [3,9,10]. However, it is not just the noise itself, but the person’s reaction to the noise that predicts psychological disturbance. Individuals with higher noise sensitivity or noise annoyance exhibit more severe anxiety when exposed to noise [2,13]. Individuals with anxiety can exhibit over-vigilance to danger signals, and this may also make an individual susceptible to environmental noise [4]. Below, you will find out how to properly handle noise that can increase anxiety.

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Reduce the Background Noise

Since individuals with anxiety are more susceptible to noise, it is important to decrease background noise when you find yourself annoyed or find it difficult to concentrate. Hearing protection is the easiest way decrease ambient background noise levels to help with noise-induced anxiety. There are different types of hearing protection with different purposes, so below are some examples for you to try.

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  • Noise-Cancelling Headphones/Earplugs: Noise cancelling headphones do exactly just that: cancel out noise. These are great to wear while you are reading and getting situated for sleep, however, they are not the best option for the office or school when others might need your attention.
  • Musician Earplugs: These are great for listening to music, without losing the quality of the music you are listening to. Musician earplugs decrease different frequencies or pitches by the same amount, mimicking what the ear does, so that the music quality is not lost. You will still be able to hear environmental sounds around you, but they will just be softer.
  • Foam Earplugs: Foam earplugs decrease background noise by decreasing all pitches by different amounts. These earplugs allow some sound to pass through. These are great for driving, hiking, or in the office, because you will still be able to hear cars honking or people trying to get your attention.

What Sounds Alleviate Anxiety?

Although noise can increase anxiety levels, certain sounds may decrease anxiety levels. Some of these sounds can cover up the annoying background noise while potentially decreasing anxiety levels and promoting relaxation [1,5,6,7,8,11,12].

 

1. Music

    Music can reduce anxiety if it has certain characteristics such as a tempo of 80-100 beats per minute, a strong melody that begins low and ends high, constant regular beat, tonal harmonic integration between vocals and instrumentation, constant volume, smooth and connected notes with no periods of silence between note transitions, and piano and string instruments [5].

     

    2. Sound Machine

      Make sure you have a sound machine capable of producing nature-based sounds like wind, rain, ocean waves, river currents, birds, jungle sounds, and animal sounds to reduce your anxiety [1,11].

       

      3. Binaural Beats

        Binaural beats describe the phenomenon that occurs when you listen to two different frequencies in your right and left ear. These different frequencies are so close together (i.e. 8 Hz and 12 Hz), that your brain fills in the gap and perceives the two tones as one beat of its own. This perceived beat is the difference between the two original tones (12 Hz – 8 Hz = 4 Hz beat). Simply search for alpha or delta binaural beats on Spotify to engage an anxiety free resting brain wave state [6,8].

         

        4. Singing Meditation Bowls

          Combined with meditation, Tibetan singing bowls are a particular sound that can significantly reduce anxiety levels [7,12]. Play the instrument at a steady volume, focus your attention, and in time you can feel the anxiety relief.

           

          References:

          1. Amiri, M. J., Sadeghi, T., & Negahban Bonabi, T. (2017). The effect of natural sounds on the anxiety of patients undergoing coronary artery bypass graft surgery. Perioperative Medicine, 6, 1-6. https://doi.org/10.1186/s13741-017-0074-3
          2. Beutel, M. E., Jünger, C., Klein, E. M., Wild, P., Lackner, K., Blettner, M., ... & Münzel, T. (2016). Noise annoyance is associated with depression and anxiety in the general population-the contribution of aircraft noise. Plos one, 11(5), e0155357. https://doi.org/10.1371/journal.pone.0155357
          3. Dzhambov, A. M., & Lercher, P. (2019). Road traffic noise exposure and depression/anxiety: an updated systematic review and meta-analysis. International journal of environmental research and public health, 16(21), 4134. https://doi.org/10.3390/ijerph16214134
          4. Dzhambov, A. M., Tilov, B., Makakova-Tilova, D., & Dimitrova, D. D. (2019a). Pathways and contingencies linking road traffic noise to annoyance, noise sensitivity, and mental ill-health. Noise & Health, 21(103), 248.
          5. Elliott, D., Polman, R., & McGregor, R. (2011). Relaxing music for anxiety control. Journal of music therapy, 48(3), 264-288. https://doi.org/10.1093/jmt/48.3.264
          6. Garcia-Argibay, M., Santed, M. A., & Reales, J. M. (2019). Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis. Psychological research, 83, 357-372. https://doi.org/10.1007/s00426-018-1066-8
          7. Goldsby, T. L., Goldsby, M. E., McWalters, M., & Mills, P. J. (2017). Effects of singing bowl sound meditation on mood, tension, and well-being: an observational study. Journal of evidence-based complementary & alternative medicine, 22(3), 401-406. https://doi.org/10.1177/2156587216668109
          8. Isik, B. K., Esen, A., Büyükerkmen, B., Kilinc, A., & Menziletoglu, D. J. B. J. (2017). Effectiveness of binaural beats in reducing preoperative dental anxiety. British Journal of Oral and Maxillofacial Surgery, 55(6), 571-574. https://doi.org/10.1016/j.bjoms.2017.02.014
          9. Lan, Y., Roberts, H., Kwan, M. P., & Helbich, M. (2020). Transportation noise exposure and anxiety: A systematic review and meta-analysis. Environmental research, 191, 110118. https://doi.org/10.1016/j.envres.2020.110118
          10. Lercher, P., Evans, G. W., Meis, M., & Kofler, W. W. (2002). Ambient neighbourhood noise and children's mental health. Occupational and environmental medicine, 59(6), 380-386. https://doi.org/10.1136/oem.59.6.380
          11. Rajora, M. A., Goyal, H., & Guleria, R. (2019). Effectiveness of nature-based sounds on psychological stress (agitation and anxiety) in patients under mechanical ventilation support. International Journal of Advances in Nursing Management, 7(3), 169-175. https://doi.org/10.5958/2454-2652.2019.00041.6
          12. Seetharaman, R., Avhad, S., & Rane, J. (2023). Exploring the healing power of singing bowls: an overview of key findings and potential benefits. EXPLORE. https://doi.org/10.1016/j.explore.2023.07.007
          13. Stansfeld, S., Clark, C., Smuk, M., Gallacher, J., & Babisch, W. (2021). Road traffic noise, noise sensitivity, noise annoyance, psychological and physical health and mortality. Environmental Health, 20(1), 1-15.  10.1186/s12940-021-00720-3
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